DFC CrossFit – CrossFit
Strength
Clean (1-1-1-1-1-1, work up to 85%)
Conditioning
We will split this into at least 2 heats to help a neighbor count reps and watch each other’s form.
Metcon (AMRAP – Reps)
8 min AMRAP Ladder of:
3 push presses
3 cleans
6 push presses
3 cleans
9 push presses
3 cleans
12 push presses
6 cleans
15 push presses
6 cleans
18 push presses
6 cleans
21 push presses
9 cleans
Bars:
Men-Push Press 95#, Clean 115#
Women-PP 65#, Clean 75#
Masters Rx:
Men-PP 75#, Clean 95#
Women-PP 55#, Clean 65#
Rx+
8 min AMRAP ladder:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
(AHAP: at least 85% 1rm)